March 4, 2020 – Invictus Athlete

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

A.
Every 3 minutes, for 12 minutes (4 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

B.
Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

C.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
Back Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

D.
Four sets for times of:
100 Double-Unders
12 Front Squats (225/155 lbs)
25 Chest-to-Bar Pull-Ups
Rest 4 minutes

E.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ 65% (same load used last week)

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Three sets of:
Dimmels x 12 reps @ 50-60% of Max Deadlift
Rest as needed
2:30 of Banded March with Weighted Anterior Loading
(hug a sandbag or D-ball)
Rest as needed

B.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed

Running Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters @ 90% of your 400m PR pace
Run 200 Meters @ 100% of your 400m PR pace

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.